It took me a bit to write this because I didn't want it to seem like you could eat only a very limited number of foods or
that you have to be a 'hard-core' bodybuilder. But I did want to incorporate enough of
the bodybuilding principles that definitely carry over to overall fitness. I also wanted to give you a couple of options
for each meal to have foods to choose from. Some people, like myself, like to have a sample meal plan
and just follow it with little changes. Others like to have a little more variety, keeping the same protein-carb-fat ratio
but using different foods. You should like what you eat! I'm sure there are other equivalent substitutions,
so when in doubt, just ask or go to the nutrition reference on my site, or other similar reference.
I have used all of the sample plans, whether I'm competing or not. Stay consistent and you
will see results.

What's the Point of Cycling Carbs (and Calories) ?
5-6 portion-controlled, frequent meals containing a balance of protein and carbs is a healthy nutritional plan. You
will certainly feel good and attain that fit, energetic you. Having a free meal once per week on this type of plan
could be considered a very simple way of 'zig-zagging'. Your body adjusts to what you eat just like it does training,
so it's actually a good thing to plan a free meal not just for sanity reasons but to put a little spark
in your body's metabolism. The Moderate Protein, Carbs, Fat with one Free Meal
plan below represents this option.

When you are looking to shed some excess fat though, changing most of your carbs to fibrous types (vs. complex/starchy)
while eating sufficient protein to preserve muscle, and then cycling in a high-carb day periodically,
can stoke that fat-burning fire.
It's something I like to do for an 8-12 week period, but then I'll go back to the 1st plan for a while (length
depends on where I'm at). I may do the 'Moderate Protein, Carbs, Fat plan' for a few weeks and then do another 'cycle'.
There are a couple ways to approach this Low Carb, High Protein Zig-Zag Cycle,
and it's up to you: 2 times per week, either have high-carb meal at the end of the day or add additional complex carbs
throughout the day. I'd like to stress that you shouldn't feel miserable or energy-free with this. But if it's a
considerable change from your current habits, allow some time for your body to adjust. Keep in the healthy fats as listed--flaxseed,
olive, or safflower oil --to provide some of the energy to compensate for the reduction in carbs.
These types of Omega 3 or mono-unsaturated fats can actually help burn fat.

Oh yeah, stay active and keep exercising! Make sure to eat breakfast within an hour after you awake,
and to get in a meal within an hour of working out. Try to plan your meal schedule with those two factors in mind and add
your other meals around them. A general guideline to shoot for is spacing your meals 3 hours apart.
I work out in the morning, so my post-workout meal is my breakfast. And that's just fine too. I still stick
with mainly lower glycemic carbs after I workout.

OK, on to the sample meal plans! These are meant to give you ideas of types of foods and combinations to eat
to get fit. These are portion sizes for a 5'5" female weighing approximately 130 lbs. Adjust
your portion sizes appropriately based on height, weight, bodyfat%. For example, a 6' male weighing 200 lbs should be
increasing the portion sizes at each meal to support more muscle and greater energy needs.

Follow the meal plan above daily. Replace one of your meals per week with a 'free' meal!
Satisfy a particular craving, in moderation. Eat a couple slices of pizza or eat a dessert.
(NOTE: Stay in control. Some foods trigger me to eat WAY too much, so I try to avoid those most of
the time.)